CrossFit Asheville WODS • December 28, 2009, at 11:01 am
Back Squat and Gone in Sixty Seconds
I began a new six week full training cycle this morning, my first “work week” back after the baby. Yael was nice enough to let me go off to the 8:40 am class at CFA: Back Squat (heck yeah!) and “Gone in Sixty Seconds.”
The WOD: Back Squats and “Gone in Sixty Seconds”
Too little time for a detailed blog entry this morning. We did a cool warm-up with Randy (details later, maybe Wednesday this week). Then, some calisthenics, which I slacked on.
Dale and I did back squats together. We did work sets, and used about 78% of my 1 Rep Max, or 145 lbs.
Results: 7 x 95 / Work Sets 5 x 5 x 145 lbs.
Good work volume! This felt solid. Later: I realized that 145 lbs is only 5 lbs less than my current “5 rep max!” and is 5 lbs more than 4/5 of the sets I did two weeks ago when working on my back-squat 5 RM. Today’s volume was more than 36% more than that session’s volume. I am definitely improving in this lift.
Gone in Sixty Seconds is a fun WOD:
Result: 227 reps, no bands, 12 lb. med ball, 35 lbs. kettlebells
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